I have been working out for about a year, and just recently started to follow an actual "diet". I am a skinny fat guy, and have started to gain noticeable muscle while shredding a bit of fat. I just want to see if the diet I am following is solid.

workout: lift as heavy as possible [always 30min of biking of elliptical after workout]chest+triblack+birestlegs+shoulders

I have been reading this site for awhile, and this what I have compiled from reading around a lot. Hope this is good for my wanted to loose my flab and maybe gain some muscle in the process. I provided some numbers incase that helps.

clearly according to you guys I need to eat a lot more, and I know you guys said just to eat anything but I just like having a PLAN. I am very systematic. ALso by adding size and eating clean calories, will this help me get bigger at the same time shred some fat?

First off what are your goals? How much mass do you want to add? My goal is about 20 lbs. I'm 5'8" and 159 now. I eat between 3000 and 3500 calories per day. I didn't pay attention to height but if you are average height you should be able to add a pound a week. Here are the basics of what I eat:

drty070x wrote:First off what are your goals? How much mass do you want to add? My goal is about 20 lbs. I'm 5'8" and 159 now. I eat between 3000 and 3500 calories per day. I didn't pay attention to height but if you are average height you should be able to add a pound a week. Here are the basics of what I eat:

My MAIN goal is to lose the fat, but according to all the information I have to get bigger and the fat will also burn off at the same time. I am 130 and 5'10. For lunch do you choose one of the meats or do you eat all of them?

It might not make a huge difference, but you might consider having the fish oil and multi-vitamin with dinner instead of PWO. That way there's no fat intake slowing down your digestion after you lift. Something to think about, at least.

nikoV wrote:It might not make a huge difference, but you might consider having the fish oil and multi-vitamin with dinner instead of PWO. That way there's no fat intake slowing down your digestion after you lift. Something to think about, at least.

Perhaps trying to overthink things just a little? Why should it really matter if he has a little bit of fat in his PWO meal, so long as he's getting the calories and nutrients he needs throughout the day to grow? That should be his focus, not trying to plan things right down to a T. Am I going to avoid a cup of oats PWO because it has 8g of fat, or my eggs, despite the fact that they're loaded with highly bioavailable protein? Shit, no. Besides, the anti-imflammatory effects of the fish oils will do nothing but benefit his body in its post-workout state.

nikoV wrote:It might not make a huge difference, but you might consider having the fish oil and multi-vitamin with dinner instead of PWO. That way there's no fat intake slowing down your digestion after you lift. Something to think about, at least.

Perhaps trying to overthink things just a little? Why should it really matter if he has a little bit of fat in his PWO meal, so long as he's getting the calories and nutrients he needs throughout the day to grow? That should be his focus, not trying to plan things right down to a T. Am I going to avoid a cup of oats PWO because it has 8g of fat, or my eggs, despite the fact that they're loaded with highly bioavailable protein? Shit, no. Besides, the anti-imflammatory effects of the fish oils will do nothing but benefit his body in its post-workout state.

I know I don't have to be down to the T just helps with a good guideline.

Also for my protein drinks, I am using ON 100% protein, because I truly do love their protein. I am assuming I should only take one scoop with milk since if I take 2 I would be going over 50g of protein and I have read many place that intake of more than 50g of protein will go to waste.

I haven't bought casein yet, I will prob go with ON, but any recommendation would be nice

Also I hope that gives me enough calories because I do not feel like spending even more money for a mass gainer if ON is good enough supplemented with what I am eating alreadying

audilover wrote:Also for my protein drinks, I am using ON 100% protein, because I truly do love their protein. I am assuming I should only take one scoop with milk since if I take 2 I would be going over 50g of protein and I have read many place that intake of more than 50g of protein will go to waste.

I personally still don't know what to believe regarding the "how much protein can you absorb in one sitting" debate. However, I would still say to go with one scoop and make your supplement last longer; not because you may not absorb that much all at once, but because the diet you've outlined should see you hitting your daily protein requirements no problem. Why eat more protein just for the sake of it (at this stage at least)?

audilover wrote:Also for my protein drinks, I am using ON 100% protein, because I truly do love their protein. I am assuming I should only take one scoop with milk since if I take 2 I would be going over 50g of protein and I have read many place that intake of more than 50g of protein will go to waste.

I personally still don't know what to believe regarding the "how much protein can you absorb in one sitting" debate. However, I would still say to go with one scoop and make your supplement last longer; not because you may not absorb that much all at once, but because the diet you've outlined should see you hitting your daily protein requirements no problem. Why eat more protein just for the sake of it (at this stage at least)?

alright thanks, that makes a lot of sense. And as far as brand ON should be fine right? I don't need a mass gainer or anything...

audilover wrote:Also for my protein drinks, I am using ON 100% protein, because I truly do love their protein. I am assuming I should only take one scoop with milk since if I take 2 I would be going over 50g of protein and I have read many place that intake of more than 50g of protein will go to waste.

I personally still don't know what to believe regarding the "how much protein can you absorb in one sitting" debate. However, I would still say to go with one scoop and make your supplement last longer; not because you may not absorb that much all at once, but because the diet you've outlined should see you hitting your daily protein requirements no problem. Why eat more protein just for the sake of it (at this stage at least)?

alright thanks, that makes a lot of sense. And as far as brand ON should be fine right? I don't need a mass gainer or anything...

Never tried ON whey myself, but it's a reputable brand so should be grand. Mass gainers will only really come into it if you can't get enough calories from whole food, which you'll manage if you make the effort. Spend the majority of your money on the solid stuff, not the powdered stuff.

I do believe the majority of posters in this thread have ignored this point! Wanted to highlight for emphasis.

How did people ignore this? I feel like everyone told me advice to gain weight and get bigger

A few of the later posts were wayyyyy to focused on the minutiae of the situation. Starting at such a low weight, you really need to just focus on the basics. And no, not just, EAT MORE, EAT ANYTHING!...but rather, pick up a few new healthy eating habits, stick to them, and eat a caloric surplus, while progressing on your lifts each week.